EVERYTHING YOU NEED TO KNOW ABOUT CROSSFIT & CROSSFIT 312
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What is a WOD?
A WOD or “Workout of the Day” is the scheduled workout for each particular day. Our experienced staff programs a specific workout for Monday, Tuesday, Wednesday, Friday and Saturday. All of our WODs are one hour long and follow a similar structure including a warm-up, set of dynamic stretches, specific skill work and a metcon (short for metabolic conditioning – i.e. a fancy word for workout that makes you sweat and raises your heart rate.) Thursdays and Sundays are open gym days in which you have the ability to make-up a missed WOD or work on the skills you choose under the watchful eye of one of our highly-trained coaches.
How long is the average CrossFit WOD?
All of our classes are one hour long and feature a warm-up, dynamic stretching, skill work and metcon to ensure you leave the gym with a complete and balanced workout. Each day our WOD (workout of the day) will be posted online and on the whiteboard. Our coaches will review all of the WOD movements and components to ensure there are no questions about the exercises to be performed. They will also recommend a variety of alternatives to the day’s specific movements to help meet your current capabilities and push you to get stronger and faster, as safely as possible. Happy sweating and high-fiving!
Is CrossFit safe?
Safety is our main priority. We want to make sure you listen to your body and know how to handle equipment properly. It’s also why our CrossFit-certified coaches go through regular training on CrossFit standards and anatomy so that they are prepared to help you meet your fitness goals, safely. Our management team includes a physical therapist and a physician who provide input on every workout. Our coaches are highly trained and prepared to help you meet your fitness goals in a safe manner.
After I complete my free introduction class, what happens next?
You’ve completed the introduction class, job well done. CrossFit 312 now owns your soul and you are formally part of our cult — JUST KIDDING! Once you complete your free introduction class, we offer a one-month discounted rate of $100 so you can try us out for 30 days before committing to a full year contract. For more information visit our pricing page or contact email@example.com.
Do I already need to be in shape to start CrossFit?
You don’t have to be Hercules to join. In fact, if you haven’t done a push-up or pull-up before, even better, get ready to see some progress. We specialize in making CrossFit accessible to everyone, regardless of your current capabilities. Don’t believe us, stop by and see for yourself.
Will I gain or lose weight?
Everyone’s body is different, as well as their exercise and eating habits. While we can’t guarantee anything, we are certain you’ll increase lean muscle and cardio capacity. Our coaches will work with you and discuss your fitness and nutritional goals so that you are working towards those goals during every workout.
CrossFit has a lot of movements I can’t currently do. Can I still join?
Believe us, you aren’t the only one who can’t do a push-up or a pull-up, we all have to start somewhere. Our coaches will provide you with specific variations and progressions to help you work towards achieving those movements over time. Our mission is to help you focus on what you CAN do, and then work towards your goal together.
My movements are limited by an injury, can you modify workouts?
We all have aches, pains and previous injuries that can limit what we do. By changing the range of motion, decreasing load and substituting alternative movements we can customize the workout specifically for you. In addition, we’ll focus on strengthening the proper muscle groups and help you start to obtain the range of motion you’ll need eventually need to progress. Our main message — we don’t expect anyone to come in and be an expert, execute all the movements flawlessly or not have some bumps and bruises from life. We just require you to come in with a good attitude and the willingness to honor your body and what it can do every day.
I’m already in great shape. Do I still have to attend Basics: 101?
You bet! Strength isn’t a substitute for technique. In order for you to be your best, and to stay healthy, it is essential that you learn how to move properly. If you have already taken a CrossFit basics course at another gym, you have the opportunity to test out of CrossFit 101. Just let us know during your free introduction class.
What can I expect after my first CrossFit workout?
You’ll smell success (sweat), that’s for sure. More importantly, you should leave your first class knowing you completed something great. Take comfort in knowing you are now apart of a community of athletes, who come from different backgrounds and have a variety of skills. Our goal is to make sure you have a better understanding of how classes are run, why WODs are created a certain way and proper etiquette at the gym. It’s a fun and challenging learning experience that we all have taken part in.
Oh, and one more minor detail… you’ll be a little sore. The best remedy is to keep coming back for more!
Do you offer a free class or have an introductory period?
Yes, we encourage everyone to take advantage of the free introduction class. In addition, we have a special monthly rate so that potential members can try the gym out — risk free. We know this is a big decision, and we don’t want to pressure anyone into a decision that isn’t right for them.
Do you have a drop-in or pay-per-class rate?
Of course we do! Check out our pricing page for more information. We have single class drop-ins, a weekly drop-in rate for those longer business trips or vacations.
How much is it to join? Do you have a family plan?
Check out our pricing page for more information. We have monthly, yearly, drop-in rates and punch cards.
Do you have FREE parking?
Of course! All of our members have access to our parking lot which directly connects to our facility (entrance on Racine, south of Lake Street). In addition there is ample street parking along Lake Street, Elizabeth and Racine.
Do you offer monthly contracts?
We know that not everyone can commit to 12 months, which is why we have month-to-month pricing and punch card options. Check our pricing page for more details.
Do you have locker rooms and showers?
Yes, we have showers (bring your own towel and bath products). In addition, we have a member lounge with lockers to store your items in while working out. Feel free to bring your own lock.
Do you offer personal, 1:1 training?
Group training not for you? No problem. Please contact firstname.lastname@example.org for prices.
Do you offer group and personal nutritional support and guidance?
Nutrition is just as important as training in our book. Dr. Stephen Hoesley (owner of CF 312 and Chicago Institute of Natural Health) provides 1:1 nutritional support, guidance and counseling. In addition, he offers a variety of other health care services. Email email@example.com for more information on upcoming seminars and personal support.